This is my current equipment-free core and lower back workout.
(click on images to be taken to the website to see the full video clips)
1) Plank - hold for 60 to 90 seconds
![Plank](http://www.physicalfitnet.com/exercise_video_library/thumbnails/320x240/830_2.jpg)
2) Straight-legged hip raises X 20
![Straight leg raise with hip raise](http://www.physicalfitnet.com/exercise_video_library/thumbnails/320x240/1016_2.jpg)
(You can add ankle weights if you really want to make this more difficult ;-) )
3) Back Extension X 20
![Back extension](http://www.physicalfitnet.com/exercise_video_library/thumbnails/320x240/1008_2.jpg)
(I do this with my arms bent and fingers by my ears, ensure you keep your neck and head in line with your body)
4) Bent arm side bridge X 10 each side
![Bent arm side bridge](http://www.physicalfitnet.com/exercise_video_library/thumbnails/320x240/668_2.jpg)
(you can add a leg lift at the top or straighten the lower arm to make this more challenging if you like)
5) Alternating Lower Body Bicycle X 10 extensions each leg
![Bicycle variation](http://www.physicalfitnet.com/exercise_video_library/thumbnails/320x240/1009_2.jpg)
(I do a variation of this where you curl your torso up and keep it stationary while you slowly alternate cycling your legs forward and then back to the centre)
6) Dorsal/Superman Raise X 10 raises each side
![Dorsal/Superman Raise with opposite side arm and leg](http://www.physicalfitnet.com/exercise_video_library/thumbnails/320x240/882_2.jpg)
(As with the back extension, be sure not to arch your neck back while performing these, eyes should look down or straight ahead to reduce neck strain)
7) Double Crunch X 20
![Double crunch](http://www.physicalfitnet.com/exercise_video_library/thumbnails/320x240/538_2.jpg)
(If, like me, you enjoy making things more difficult for yourself, instead of returning your feet to the ground, extend your legs and push your feet straight forward so they're at a 45 degree angle to the floor - in effect writing an L shape with your legs :-) )
Finish set, rest for a few seconds and then, if possible, repeat another two times.
I really like this set of no eqiupment exercises you have here. I have this goal of keepiing my array of home exercise equimpment down to a minimum, keeping only the most useful and versatile tools. So far its just a rebounder, an exercise ball and a set of dumbells. Other than that I try to do a variety of non equipment exercises like the ones you have here. Great stuff and very effective.
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